Week 2 Of Jacob Heppner's 8 Weeks To Making Sucky Workouts Suck Less
Week 2 Of Jacob Heppner's 8 Weeks To Making Sucky Workouts Suck Less
Full workout descriptions of Week 2 of Jacob Heppner's 8 Weeks To Making Sucky Workouts Suck Less!
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Here are the full descriptions for the second week of workouts on Jacob Heppner's 8 Weeks To Making Sucky Workout Suck Less, including the reasoning behind the workouts and multiple scaling options!
WOD 1
Heppner Insanity Level
For Time:
100 Wall Ball (20/14)
Every minute on the minute (including 0:00) you must complete 1 overhead squat at 275lb/185lb from the floor.
Elite Level
For Time:
100 Wall Ball (20/14)
Every minute on the minute (including 0:00) you must complete 1 overhead squat at 235lb/155lb from the floor.
Intermediate Level
For Time:
80 Wall Ball (20/14)
Every minute on the minute (including 0:00) you must complete 1 overhead squat at 185lb/125lb from the floor.
Beginner Level
For Time:
80 Wall Ball (14/10)
Every minute on the minute (including 0:00) you must complete 1 overhead squat at 155lb/105lb from the floor.
From Heppner’s Mind: First time I did this, I stopped at 15 minutes because I wasn’t even close. It’s just power clean, pop it to the back, snatch balance, then you grab the wall ball and go HAM.
Scaling this workout is about finding a weight which will force you to take an aggressive approach to the wall ball. If you can easily hit the overhead squat each minute with a power snatch + squat, then it’s too light.
You want to be pushed into a position where you need to nail the overhead squat then immediately grab the ball and go as hard as possible to get reps in the limited time left each minute.
WOD 2
Heppner Insanity Level
3 Rounds For Time Of:
10 Power Clean at 135/95
10 Sumo Deadlift High Pulls at 135/95
50 Double Unders
Work must be completed in 2 minutes on 4 minutes off format with a buy in each interval of:
21 Deadlifts at 225/155
21 Strict Handstand Push Ups
Time stops when you finish your third round of 50 double unders.
Elite Level
3 Rounds For Time Of:
10 Power Clean at 135/95
10 Sumo Deadlift High Pulls at 135/95
50 Double Unders
Work must be completed in 2 minutes on 4 minutes off format with a buy in each interval of:
15 Deadlifts at 225/155
15 Strict Handstand Push ups
Time stops when you finish your third round of 50 double unders.
Intermediate Level
3 Rounds For Time Of:
10 Power Clean at 115/95
10 Sumo Deadlift High Pulls at 115/95
50 Double Unders
Work must be completed in 2 minutes on 4 minutes off format with a buy in each interval of:
15 Deadlifts at 185/125
15 Handstand Push Ups
Time stops when you finish your third round of 50 double unders.
Beginner Level
3 Rounds For Time Of:
10 Power Clean at 95/65
10 Sumo Deadlift High Pulls at 95/65
40 Double Unders
Work must be completed in 2 minutes on 4 minutes off format with a buy in each interval of:
15 Deadlifts at 155/105
15 Hand Release Push Ups
Time stops when you finish your third round of 40 double unders.
From Heppner's Mind: When we originally did this workout, no one else even came close to finishing using the same buy in as I did. Don’t be afraid to scale it.
Scaling for this workout is all about keeping the ratio of buy in to work equal during each round. You should be ready to scale the buy in to take around 50-55 seconds so you are left with just about 60 seconds to get into the actual three round workout.